Nutrition tips - eat healthy during pregnancy

Nutrition tips - eat healthy during pregnancy

If you expect a baby, it is crucial to choose the right nutrition. First of all, make sure that your child is healthy and receives all the nutritional values ​​it needs. A healthy diet will also enable you to get your weight under control after birth. There are several foods that you should avoid during pregnancy, but also foods that you should eat for happy and healthy pregnancy. In today's world we know a lot about pregnancy and nutrition. We understand that certain meals can contain bacteria such as salmonella, toxoplasmosis, listeria as well as mercury and other toxins. These can be seriously harm to your child or yourself, mom, and even fatal.

One of the most important things you can do for your child is a healthy diet. During his development phase, your child needs twice the normal vitamin requirement that the mother would normally consume. There are some meals that you should avoid during pregnancy. Foods with low metal and vitamin B films were associated with premature births and slower growth. If you already comply with a healthy nutrition program, you may only have to make a few simple changes.

Eat before pregnancy

According to the United States Ministry of Agriculture, women should concentrate on a healthy nutritional program, including:

1. fruit, fresh vegetables, whole grain and fat -free or low -fat milk products
2. liver organ, chicken, fish, eggs and nuts
3. food and oils with little body fat, trans fatty acids, cholesterol, salt and added sugar

The total amount of energy you need depends on your body size and your training workload, but in general women should consume between 1,600 and 2,200 calories. A healthy nutritional program for every woman should contain all foods that have a significant nutritional value.

eat during pregnancy

You can stick to your same nutritional program in the first trimester, but after that you should add another 300 calories per day and strive for a total of 1,900 to 2,500 calories per day. Avoid alcohol, raw fish species, soft cheese and caffeine during your pregnancy. If you already have an appropriate body weight, you should strive to gain around £ 25 to 30 during your pregnancy. Women who are very slim at first may have to increase more body weight (£ 32 to 35), while overweight people should only increase around 15 pounds according to the American Dietetic Association (ADA). The accumulation of fat during pregnancy can increase the risk of transferring weight -related problems to newborns. The ADA suggests an additional daily daily portion (6 ounces) for each of the following food groups during pregnancy:

1. bakery, muesli or pasta
2. vegetables
3. fruit
4. dairy products, natural yogurt or cheese
5. meat, chicken, fish,

other good sources for amino acids also include peanut butter and egg. A multivitamin preparation is generally recommended to help expecting mothers to cover their additional vitamin requirements, which also includes vitamins A, B-6 and B-12. Calcium is better absorbed during pregnancy, but they should continue to consume 1,000 mg of this vitamin every day in order to build strong bones for both themselves and for their child. Iron can intervene with the absorption of other nutrients, so you should take dietary supplements with 15 mg zinc oxide and 2 mg birdwatcher.